Hang Snatch: Muscles Worked & Technique

Hang Snatch exercise technique

Muscles Worked in Hang Snatch

Muscles worked in the barbell hang snatch exercise

Primary muscles worked:

Secondary muscles worked:

How to Hang Snatch

  • Grip the bar with a wide overhand grip, and lift it up to get into the starting position, with the bar resting in the hip crease.
  • Hold your breath, and brace your core slightly.
  • Lower the bar along your thighs, down to about knee-level, by bending your hips and knees.
  • Reverse the movement, and lift the bar in a smooth but fast motion, by extending your legs and knees simultaneously.
  • Once the bar has reached maximum speed, squat down deep and catch the bar on straight arms over your head.
  • When you’ve got control of the bar, stand up straight.
  • Lower the bar in front of you, with control.


The hang snatch is a variant of the snatch exercise, in which you have removed the first pull from the floor. This makes the hang snatch a potentially easier variant to begin with for learning the snatch, since you don’t have to focus on as many steps.

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